What to eat right during cold season?

Posted in Nutrition

Eat food rich in antioxidants:

  • Fruits and vegetables for each meal (5 a day),
  • Alternate the colors; this will enable you to get different vitamins,
  • Garlic, onions, and shallots: use these to season your dishes as often as you can

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Strengthen your immune system by eating the following zinc-rich foods:

  • Seafood, veal liver, chicken, wheat germs, beef, lamb, spinach, nuts, grains…

art what to eat in winter art what to eat right


And omega 3-rich foods:

  • Oily fish (salmon, herring, sardines, etc.) to eat twice a week.
  • Replace sunflower oil with olive oil (for salad dressings) and grapeseed oil (for cooking).
  • If you are vegetarian you can treat flax seeds/flaxseed oil/chia seeds as a good omega 3 source.

To fight against the cold eat plenty of proteins:

  • Eggs, fish, poultry, dairy and meat will bring you the protein you need. They will contribute to building up your immune system.
  • Be careful with your choice of meat though. Some meats contain a lot of fat due to processing. Choose lean cuts of fresh, unprocessed meats when possible.

And the biggest secret is:

Physical activity is a great way to prevent infections!

30 min everyday keeps the flu away! If you have any questions on your food choices this winter season, contact our professionals.


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Delphine Louis
Nutrition Coordinator
Holmes Place Geneva, Switzerland

Posted in Nutrition